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Rewarding for you and us Defeat Diabetes Foundation Defeat Diabetes
Foundation 150 153rd Ave, Suite 300 Madeira Beach, FL 33708 |
Why Do We Need Iron? Helps carry oxygen to the cells. Prevents iron-deficiency anemia, which can make you feel tired, short of breath, pale and weak. How much iron do we need? The Recommended Daily Allowance (RDA) for iron is 10mg for most healthy adult males and 15mg for healthy females. People who are at risk of low iron intake include: Infants Adolescents Menstruating women Pregnant women What are the best sources of iron? Animal sources of iron are usually better absorbed than plant sources of iron. For example, iron in red meat is better absorbed than iron from cooked dried beans. You can increase your body's ability to absorb iron by including some vitamin C foods with your iron-containing foods at the same meal. For example, eating spaghetti sauce (lots of vitamin C -rich tomatoes) with meat in it (good source of iron) is a good way to up your iron intake. Another way to increase your iron intake is to choose whole grains and enriched or fortified grains and cereals
A physician may prescribe iron supplements if he/she finds that you are iron-deficient. Because iron can be harmful in high doses, you should not take iron supplements without a physician's approval first. You can take a multi-vitamin with iron as long as it provides no more than 100% of the RDA for iron. Ask your doctor and check the label! Tips for increasing your iron intake Choose foods high in iron Choose whole grains and enriched or fortified cereals and grains Eat foods high in vitamin C Cook in iron pans (the iron actually does get absorbed into the food)
Updated 2010 |
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